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Top 100 Foods High In Manganese

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Manganese

2.3 mg
MALES
1.8 mg
FEMALES
5.0 mg
PREGNANT
3.0 mg
BREASTFEEDING
Food Name Common Serving Amount (% RDI) Manganese Per Calorie
garbanzo beans per cup 43mg (1853%) Great
pine nuts per cup 12mg (517%) Good
butternuts per cup 8mg (342%) Good
rye flour per cup 8mg (337%) Great
Oats per cup 8mg (333%) Good
wheat bran per cup 7mg (290%) Great
pumpkin seeds per cup 6mg (255%) Good
wheat, soft white per cup 6mg (249%) Good
macadamia nuts per cup 6mg (241%) Good
oat bran per cup 5mg (230%) Great
beef tripe per oz 5mg (224%) Great
mussel per cup 5mg (222%) Great
pecans per cup 5mg (213%) Good
walnuts per cup 5mg (212%) Good
rye grain per cup 4mg (189%) Good
lupin seeds per cup 4mg (186%) Good
bulgur per cup 4mg (186%) Good
oat flour per cup 4mg (182%) Good
almonds per cup whole kernels 4mg (168%) Poor
hazelnuts per oz 4mg (156%) Great
barley, hulled per cup 4mg (155%) Poor
lemongrass per cup 4mg (152%) Great
pili nuts per cup 3mg (121%) Poor
canned pineapple per cup 3mg (120%) Great
canned pineapple per cup 3mg (119%) Good
sunflower seeds per cup 3mg (117%) Poor
natto per cup 3mg (116%) Good
peanuts per cup 3mg (116%) Poor
pearled barley per cup 3mg (115%) Poor
rye flour per cup 2mg (107%) Good
peas per cup 2mg (104%) Poor
garlic per cup 2mg (99%) Good
buckwheat per cup 2mg (96%) Poor
coconut milk per cup 2mg (96%) Poor
sesame seeds per cup 2mg (94%) Poor
cashews per cup 2mg (94%) Poor
pasta, gluten-free per cup spaghetti not packed 2mg (90%) Good
black beans per cup 2mg (89%) Poor
kidney beans per cup 2mg (89%) Poor
white rice per cup 2mg (88%) Poor
sprouted wheat per cup 2mg (87%) Good
rice, brown, long-grain per cup 2mg (86%) Good
rice flour per cup 2mg (82%) Poor
lima beans per cup 2mg (82%) Good
chick peas per cup 2mg (73%) Good
spinach per cup 2mg (73%) Great
coconut per cup 2mg (73%) Poor
brazil nuts per cup 2mg (71%) Poor
edamame per cup 2mg (69%) Good
pasta, whole-wheat per cup spaghetti not packed 2mg (67%) Good
pineapple per cup 2mg (67%) Great
pistachio nuts per cup 2mg (66%) Poor
per cup 1mg (55%) Good
pineapple juice, unsweetened per cup 1mg (55%) Good
coconut meat per cup 1mg (52%) Poor
quinoa per cup 1mg (51%) Poor
amaranth leaves per cup 1mg (49%) Great
crackers per cup 1mg (48%) Good
sweet potato per cup 1mg (43%) Poor
lentils per cup 1mg (43%) Poor
collards per cup 1mg (42%) Great
navy beans per cup 1mg (42%) Poor
blackberries per cup 1mg (40%) Good
pepperoni per oz 1mg (40%) Poor
poi per cup 1mg (39%) Poor
raspberries per cup 1mg (36%) Good
cowpeas per cup 1mg (35%) Poor
corn grain, yellow per cup 1mg (35%) Poor
turnip greens per cup 1mg (34%) Great
welk per oz 1mg (33%) Poor
boysenberries per cup 1mg (31%) Good
broad beans per cup 1mg (31%) Poor
buckwheat groats per cup 1mg (29%) Poor
dried currants per cup 1mg (29%) Poor
soybeans (sprouted) per cup 1mg (29%) Good
grapes per cup 1mg (29%) Good
cornmeal, white per cup 1mg (26%) Poor
cornmeal, yellow per cup 1mg (26%) Poor
bananas per cup 1mg (26%) Poor
tofu per block 1mg (26%) Good
taro per cup slices 1mg (26%) Poor
strawberries per cup 1mg (26%) Good
escarole per cup 1mg (25%) Great
kale per cup 1mg (24%) Good
corn flour, whole-grain per cup 1mg (23%) Poor
corn flour, whole yellow per cup 1mg (23%) Poor
yam per cup 1mg (22%) Poor
Noodles, egg, enriched, cooked per cup 1mg (22%) Poor
egg noodles per cup 1mg (22%) Poor
oysters per oz 1mg (22%) Good
blueberries per cup 0mg (22%) Good
raisins per cup 0mg (21%) Poor
millet, cooked per cup 0mg (21%) Poor
wild rice per cup 0mg (20%) Poor
beets per cup 0mg (19%) Good
gooseberries, canned per cup 0mg (19%) Poor
crayfish per oz 0mg (19%) Good
raisins per cup 0mg (19%) Poor
corn flour, masa per cup 0mg (19%) Poor
leeks per cup 0mg (19%) Good

Recipes High In Manganese